WOD

“Ball and Chain”
15 Minute AMRAP:
Run around building w/KB (53/36)
15 KBS (53/36)
15 Sit-ups
15 Push-ups

Box Brief:
Today is Bring a Friend Day!

“Candy Crush”
5 Rounds:
400 Meter run
15 Thrusters (75/55)
2 Legless rope climbs

Box Brief:
This Thursday is Bring a Friend Day!

Pause Back Squat + Back Squat
Build to a heavy complex

“Push It to the Limit”
5, 90 Second Rounds:
15/12 Calorie row
Max burpees over rower
Rest 2:30 between rounds

Box Brief:
This Thursday is Bring A Friend Day!

“Clothesline”
12 Minute Ladder:
2 Dumbbell snatches (50/35)
2 T2B
2 Box jumps (24/20)
4 Dumbbell snatches
4 T2B
4 Box jumps
6 Dumbbell snatches
6 T2B
6 Box jumps
Etc… Up by 2’s until finished

Box Brief:
Bring A Friend Day is this Thursday!!! 

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Viking”
5 Rounds:
500/400 Meter row
15 Bench press (135/85)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Deadlift
Build to a heavy set of 7

“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Blue Locker”
5 Minute AMRAP:
50 Double unders
21 OHS (95/65)
21 Pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
15 OHS (115/85)
15 C2B pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
9 OHS (135/95)
9 Bar muscle-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.